*❗Dietary Approaches to Stop Hypertension (DASH)❗*

*🔅Introduction*:-

It is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes and low fat dairy products to stop the risk of Hypertension.
  The DASH diet cuts out desserts, sweetened beverages, fats, red meat and processed meat.

*🔅Staying on DASH Diet* :-

The DASH Diet suggests taking ->
1. Grains: 7-8 Daily servings
2. Vegetables: 4-5 Daily servings
3. Fruits: 4-5 Daily servings
4. Low Fat Dairy Products: 2-3 Daily Servings
5. Meat, Poultry, Fish: 2 or less Daily Servings
6. Nuts, Seeds, Dry Beans: 4-5 Servings per Week
7. Oils: 1-2 Daily Servings
🔅Goals of DASH Diet* :-

 The goals of DASH Diet are ->

1. Limit sodium to no more than 2,300 mg a day.

2. Reduce saturated fat to no more than 6% of daily calories and total fat to 27% of daily calories. (Low-fat dairy products appear to be especially beneficial for lowering systolic blood pressure).

3. Select monounsaturated oils, such as olive or canola oil.

4. Choose whole grains over white flour or pasta products.

5. Choose fresh fruits and vegetables every day. They are rich in potassium and fibre.


6. Eat nuts, seeds, or legumes (beans or peas) daily.

7. Limiting  carbohydrates to 55% of daily calories and dietary cholesterol to 150 mg.

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*FATTY LIVER DIET: DO’S & DONT’S*

INTRODUCTION :- Fatty Liver is a term that describes buildup of fat in the liver. Basically, there are 2 types of Fatty Liver- a) Alcohol- induced
           b) Non- alcoholic
One of the main ways to treat fatty liver diseases is with diet. A low-fat, reduced calorie diet can help in lossing weight and reduce the risk of fatty liver disease.

FOODS TO BE TAKEN :-
1. COFFEE: Helps in lowering abnormal Liver Enzymes.
2. BROCCOLI: It helps in preventing the buildup of fat in liver.
3. TOFU: It may reduce fat buildup in liver and is high in proteins.
4. FISH: Fish contains Omega-3 Fatty Acids which help in improving liver fat levels and bring down inflammation.
5. OATMEAL: It gives energy to body.
6. WALNUTS: These are high in Omega-3 and help in improving Liver Function Tests.
7. AVOCADO: They are rich in fibre, which can help with weight control.
8. MILK: Milk is high in whey protein.
9. SUNFLOWER SEEDS: These seeds are high in Vitamin E (an antioxidant) which protect liver from further damage.
10. OLIVE OIL: Helps to lower liver enzyme levels and control weight.

FOODS TO BE AVOIDED :-
1. ALCOHOL: Alcohol is major cause of Fatty Liver.
2. SUGAR: It increases Blood Sugar level and fat buildup in liver.
3. FRIED FOODS: They are high in fat and calories.
4. SALT: It increases the water level.
5. FLOUR: Flour increases the blood sugar level and are lack in fibre.
6. RED MEAT: They are high in saturated fats.

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*DIET TIPS FOR CARDIAC PATIENTS*

▶A “cardiac diet”/ “a heart healthy diet”— coupled with regular exercise, can help boost  heart health for years to come.
 This is a plan to eat plenty of nutrient-rich foods—fruits and veggies, whole grains, lean poultry and fish. And it also means avoiding saturated fats, trans fats, and excess sodium and sugar.

*HEART HEALTHY FOODS:- *
🅾Fruit & Vegetables : Fruits and vegetables and are undoubtedly healthful foods. They boost your immune system, providing the nutrients your body needs and help reduce inflammation. Some fruits/ vegetables which are healthy for heart are-
       1     Spinach 
 2 Broccoli
 3 Cauliflower
 4 Bok choy
 5 Tomato
 6 Arugula
 7 Bell peppers
 8 Carrots
 9 Asparagus

🅾Soluble Fibre: Eating soluble fiber can help lower your cholesterol level and better manage blood sugar levels.” Aim for about 10 to 25 grams of soluble fiber per day; you can find it in:
 1 Oats
 2 Beans
 3 Berries
 4 Ground flaxseed

🅾Omega-3 Fatty Acids: These good fats can reduce blood pressure, decrease triglyceride levels, slow the growth of plaque in the arteries and reduce the risk of arrhythmias. Found basically in:
 1 Salmon
 2 Tuna
 3 Herring
 4 Sardines
 5 Walnuts
 6 Ground flaxseed
 7 Hemp Seeds
 8 Chia seeds

*FOODS TO AVOID:- *
🅾Trans Fats & Saturated Fats: These increase our blood cholesterol levels. Foods which are included in these are:
 1 Peanut butter
 2 Packaged cookies
 3 Packaged cakes
 4 Donuts and muffins
 5 Fatty cuts of read meat (porterhouse, rib eye, prime rib)
 6 Any fried food
 7 Pork
 8 Lamb
 9 Poultry with skin
 10 Butter
 11 Cheese and other whole or reduced-fat dairy products
 12 Whole fat dairy

🅾Salt: Too much salt in diet is bad for your cardiovascular health. That’s because extra sodium increases blood volume in blood vessels, raising blood pressure and making your heart work harder to pump it.

🅾Sugar: Researchers say eating too much sugar is connected to a higher risk of dying from heart disease.

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Tips for Diabetes

Here is something useful for all my diabetic patients. Tired of hearing the list of prohibited foods?? Well, you can now have some variety in your daily meals. Following are the foods that you should have:
1) 4 to 5 Almonds daily. These not only regulate your blood sugar levels but also reduce risk of heart diseases.
2) Fenugreek seeds or methi seeds. 4 or 5 seeds soaked overnight in a cup of water and consumed first thing in morning can work wonders in lowering your sugar levels.
3) Sweet potatoes. Unlike the normal potatoes these ones have a low glycemic index and are rich in fiber and vitamin A.
Can also be used to satisfy your sweet cravings.
4) Tomatoes. They offset diabetes with it's nutrients like vitamin C,E and iron. Can be eaten raw as well as in numerous other cooked forms .
5) Broccoli. It contains chromium that stabilizes blood sugar. If you don't like pastas then you can add broccoli  in your daily salads, desi vegetables, soups, pizzas or even vegetable khichdi.
6) Apples. Full of fibre and low in calories. Thus, it fights diabetes and bad cholesterol. Should be preferably eaten with skin.
7) Flax seeds. Also known as 'alsi' , these are very effective in not only reducing cholesterol levels but also help cells in absorbing insulin . Contain fibre, protein, magnesium and good fats.
8) Yogurt. Full of calcium and protein for fighting against insulin resistance that leads to diabetes. Have a cup every afternoon.
9) Garlic. It elevates the insulin level in blood. Also rich in allicin and vitamin B thiamine that are good for your pancreas.

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